Saturday, February 28, 2009

warm up
800m run
full body stretch set

workout
teams of two perform:
30/30 mash up at each station of
- clapping push ups / pull ups
- rope climbs / abmat situps
- kb swings / box jumps
- wall ball shots / ball slams
- tire flip hops (you go i go)

2 comments:

  1. 30secs of work followed immediately by 30secs of rest at each station. you and partner work at the same time then switch movements after the work set - hence 'mash up'. perform 4 intervals total at each station, for a total of 4 minutes or 2 minutes of work per person. utilize the 30secs of rest in the last interval to transfer to the next work station.

    following the wod, we added a 400m overhead plate/bar carry just for the hell of it. you may rest at any time, however, you had to come to a complete stop and the plate/bar must not touch the ground.

    welcome to catherine and sara for coming out for their first ever cfjax session. we look forward to them coming back next week!

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  2. Did the WOD from 26.02.09. Had to mod. muscle ups and double unders.

    Time 26:50. Love those OHS's.

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